⏱ 25 min totalMustard and Shallot Salmon
Per 1 serving · 199 g · 7 ingredients
of a 2,000 cal day
- Protein25g36% of calories
- Carbs8.9g13% of calories
- Fat16g52% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Mustard and Shallot Salmon (199 g) has 283 calories, with 25 g of protein, 8.9 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (50% DV), thiamine (28% DV) and riboflavin (b2) (35% DV). Keep an eye on cholesterol, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Thiamine28%
- Riboflavin (B2)35%
- Niacin58%
- Vitamin B684%
- Vitamin B12150%
Good source of
10–19% of the daily value
- Folate (B9)13%
- Potassium16%
- Magnesium16%
- Zinc12%
- Manganese13%
Watch
20%+ of the daily value
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ dash Black pepper- 🥄½ dash Salt
1 tbsp Mustard seed
4 oz Atlantic salmon
½ tbsp Olive oil- 🥄2 tbsp Water
1 shallot (medium) Shallots
Directions
- 1
Mix the pepper, salt, and mustard seed. Sprinkle on both sides of the fish.
- 2
Caramelize the shallots in the olive oil on medium heat, about 10-12 minutes. Remove the shallots from heat and set aside.
- 3
Add the salmon. Cook on one side until lightly browned, about 5-7 minutes at most.
- 4
Once browned, add water and immediately put on the lid. Be careful, it will splash so have your lid ready. This will steam the fish. Steam for 5-7 minutes and serve with shallots. Enjoy!
Vitamins & minerals
Amounts for 1 serving (199 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 9 mg | 58% |
| Vitamin B6 | 1 mg | 84% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 4 μg | 150% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 46 mg | 5% |
| Iron | 2 mg | 26% |
| Potassium | 745 mg | 16% |
| Magnesium | 65 mg | 16% |
| Phosphorus | 305 mg | 44% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 40% |
| Manganese | 0.3 mg | 13% |
| Selenium | 55 μg | 100% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.4 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 283 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Mustard and Shallot Salmon?
One serving of Mustard and Shallot Salmon (1 serving) has 283 calories, which works out to 143 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Mustard and Shallot Salmon high in protein?
Yes. It has 25 g of protein per serving, and 36% of its calories come from protein (8.9 g of protein per 100 calories).
Is Mustard and Shallot Salmon keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mustard and Shallot Salmon?
134 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Mustard and Shallot Salmon?
3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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